Today’s Mission
✓💨 10 slow 360° Breaths
✓🦵10 Heel Slides (each leg)
✓🌸 10 Pelvic Floor Connections
✓🧱 10 Wall Posture Resets
✓🚶‍♀️ 5000 steps
✓🌙 Belly massage before bed
Doming? Make it smaller or stop. And if it happens today, don't panic
Nutrition today 🥗
• Half your plate veggies,
• a quarter protein,
• a quarter carbs.
• Sip water through the day 💛
🌟 MINI CHALLENGE

Every time you pick something up today — baby, bag, laundry — exhale first, then lift.

📖 HOW TO DO IT

Start with your breathing. Ten 360 breaths, floor, knees bent, hands on ribs. Don't skip straight to the new thing, mamas — the breath is what makes the heel slide safe.

Heel Slides —10 each leg

Lie on your back, knees bent, feet flat, low back quiet against the floor. Exhale first. As you breathe out, slide one heel slowly away from you along the floor — only as far as you can go while your low back stays down and your belly stays flat. That might be six inches. That's fine. Inhale as you slide it back. Swap legs. The three things that matter: 1️⃣ Exhale on the slide out. Always. The exhale is what switches your deep core on. 2️⃣ Low back stays quiet. The moment it arches off the floor, you've gone too far. Come back. 3️⃣ Watch your midline. Belly rises into a ridge? That's doming. Make the slide smaller.

Then pelvic floor connections and wall posture resets as you've been doing all week. Then your walk.

Ten wall posture resets. Stand up, back against the wall. On each exhale, let your ribs settle down over your hips. Not tucking, not gripping — settling.

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